Recipes · Uncategorized

Lentil Ragù with Spaghetti Squash

A perfect warm weather recipe that’s clean, vegan and low carb!

This lentil ragù with spaghetti squash is simple, delicious, and even cost friendly! I made up this recipe with what I had; a week old spaghetti squash, canned tomatoes, and a bag of lentils. The ingredients that are needed in this recipe will not burn a hole in your wallet. At my local supermarket, spaghetti squash is on sale for ¢88 per pound and dried lentils are about $2.99 for a 16oz bag, the rest of the ingredients should be found somewhere around your kitchen or pantry. Overall, this meal can cost around $1.74 for two servings—plus a whole lot of leftover spaghetti squash for other meals.

DSC_0077The meal is great for lunch, but even better for dinner. Dinner is supposed to have a lower carbohydrate load than both breakfast and lunch; because your body has no need for additional energy at night, it needs a light, nutritional, and high-protein meal—this recipe fits all those needs for an ideal dinner. According to Pooja Makhija, Consulting Nutritionist & Clinical Dietitian, she wrote for The Times Of India stating, “eating a large, high-sugar or high-fat meal at night overloads your digestive system…It doesn’t get adequate rest through the night, thereby slowing your body physically and mentally the next day.” So a nice, light meal will help you wake up more energized and won’t put a toll on your digestive system. This lentil ragù with spaghetti squash is also high in fiber to help keep your digestive track regular.

DSC_0079This wholesome recipe for lentil ragù with spaghetti squash is light and complete with macronutrients—an ideal dinner if you ask me😋good l

Lentil Ragù with Spaghetti Squash

Clean, Vegan, low carb

Approximately serves 2

 

Ingredients

-½ cup lentils

-1 small spaghetti squash

-¾ cup organic, low sodium vegetable broth

-¾ cup canned, organic crushed tomatoes

-3 celery stalks

-2 medium carrots, peeled

-1 small yellow onion

-1 large garlic clove

-1 Tbsp desired cooking oil (I recommend unrefined, cold-pressed, organic coconut oil)

-½ Tbsp fresh parsley (have some extra for garnish)

-½ tsp oregano

-½ tsp basil

-¼ tsp tarragon

-a pinch of red pepper (or extra if you like a spicy sauce)

-salt and pepper

-grated parmesan (if vegan, use nutritional yeast) for garnish

 

Directions

  1. For spaghetti squash, start by preheating your oven to 425 degrees. Vertically cut your squash in half一using an ice cream scoop一scoop the guts and seeds out of the squash. Take ½ a tablespoon of oil and apply it to the squash一before lying the halves cut-side down, sprinkle with salt and pepper. Bake for 35 minutes rotating the pan halfway through
  2. Rinse your lentils until the water runs clear. Submerge your lentils in a mesh colander in a bowl of water
  3. Chop the celery, carrots, onion, and garlic. Add to a medium sauce pan with ½ a tablespoon of cooking oil at medium-low heat. Cook until onions become translucent
  4. Add spices (not fresh parsley), crushed tomatoes, and a pinch of salt and pepper to the pan, let simmer for about 8 minutes, stirring occasionally
  5. Add rinsed and soaked lentils and broth to the pan. Let simmer for 30-40 minutes一or until lentils are tender一stirring occasionally. Add the fresh parsley about ½ way through the process
  6. Once the squash is done, set aside to cool until it’s a comfortable temperature to handle Using a fork, shred the squash
  7. For serving, lie spaghetti squash on the bottom, then add desired amount of the ragù over it. Garnish with extra fresh parsley, and parmesan cheese (or nutritional yeast)

Notes

-The cook time may vary for the squash depending on type of oven, the squash is cooked when it’s fork tender.

-For step 2, make sure the oil is hot before adding the vegetables, or else it results in oily vegetables

-If you prefer a thinner sauce, simply add more stock

 

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